CrossFit Roselle – CrossFit
Warm Up
Group stretch
3 rounds of:
-5 dip shrug high elbows
-5 muscle cleans
-5 front sqauts
-5 roll to stands
-5 toes to bar
Skill/Strength
Power Clean (1 rep EMOM 10 min)
WOD
Halloween Pumpkin WOD (Time)
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.